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INSPECTION

•   Do not use or permit use of any equipment that is damaged or has worn or broken parts. For all TROJAN equipment 

use only replacement parts supplied by TROJAN. 

•  Always make sure that all nuts and bolts are tightened prior to each use.
•  Cables and straps pose an extreme danger if used when frayed. Always replace any cable at first sign of wear.
•  Routinely inspect all accessory clips that join attachments to the cables and replace at the first sign of wear.
•  Maintain labels and nameplates – do not remove labels for any reason. They contain important information. 
•   Equipment maintenance – Preventative maintenance is the key to smooth operating equipment. Please ensure that 

you follow our maintenance tips to ensure the continued correct function of your TROJAN equipment.

•  Before any use, examine all accessories approved for use with the TROJAN equipment for damage or wear.
•  Should your Trojan equipment appear damaged or worn, do not attempt to use or repair the equipment yourself. 
 

Please contact our service department on 0861 876526 (0861 Trojan) to arrange a repair.

 OPERATING WARNINGS

•   It is the purchaser’s responsibility to instruct all users as to the proper operating procedures of all TROJAN 

equipment.

•   Keep children away from all moving parts and away from all strength equipment. Parents must provide close 

supervision of children if the equipment is used in the presence of children.

•   Do not wear loose fitting clothing or jewellery when using the equipment. It is also recommended that users tie up 

long hair to avoid contact with moving parts.

•   Ensure that anyone not using the equipment stays clear of the user, accessories and moving parts while the machine is 

in operation.

 SELECTORIZED WEIGHT STACKS

•   Use only weight selector pins supplied by TROJAN. Should you loose or damage your pin, contact our service 

department to arrange delivery of a new pin.

•  Ensure that weight selector pins are fully inserted as partial insertion can cause weights to fall unexpectedly.
•  Never pin the weight stack in an elevated position.
•  Never remove a selector pin if any weights are suspended.
•  Never attempt to release jammed weights or pins that are suspended.

 USER WEIGHT LIMITATIONS

•  This TROJAN CHALLENGER 150 may not be used by persons weighing more than 100kg.

SAVE THIS INSTRUCTION MANUAL FOR FUTURE USE AND REFERENCE

If any of these instructions or warnings are unclear please contact Trojan Customer Services on 

0861 876526  

(0861 Trojan),

 within the Republic of South Africa or visit

 www.trojanhealth.co.za.

1. SAFETY INSTRUCTIONS

Summary of Contents for Challenger 150

Page 1: ...INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE CHALLENGER 150 WEIGHT LOSS PROGRAM BEGINNER INTERMEDIATE ADVANCED TONING PROGRAM BEGINNER INTERMEDIATE ADV...

Page 2: ...PAGE 1 SAFETY INSTRUCTIONS 3 2 FITNESSTIPS TECHNIQUES 5 3 WARM UP COOL DOWN 6 4 TRAININGTERMS 7 5 EXERCISETERMS 8 6 EXERCISE PROGRAMS 13 6 1 MUSCLE GAIN 13 6 2 TONING 16 6 3 WEIGHT LOSS 19 7 TRAINING...

Page 3: ...of the owner Keep children away from all equipment Parents or other adults must provide close supervision of children if the equipment is used in the presence of children INSTALLATION TROJAN recommen...

Page 4: ...per operating procedures of allTROJAN equipment Keep children away from all moving parts and away from all strength equipment Parents must provide close supervision of children if the equipment is use...

Page 5: ...an before beginning any exercise program 2 FITNESSTIPS ANDTECHNIQUES Trapezius Posterior Tricep Latissimus Dorsi Gluteals Hamstrings Gastrocnemius Trapezius Anterior Pectoralis Major Serratus Anterior...

Page 6: ...your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit...

Page 7: ...e refered to in the inidivdual training programs Duration In a gym program this will refer to the workout time of the entire program Intensity This will refer to the amount of weight used and the amou...

Page 8: ...quad full leg Seated leg Sit on the seat and slot your ankles extensions behind the ankle pad Inhale and raise legs in a controlled motion to horizontal Exhale while lowering legs to start 5 Exercise...

Page 9: ...art toes slightly outwards lower buttocks down towards floor until thighs are horizontal with floor Exhale and straighten legs to lift torso back up to end motion Single leg standing Stand on one leg...

Page 10: ...houlder width Inhale bringing arms to thighs exhale and return arms to starting position Bent over cable Stand facing the lower pully Grip the rows with lat bar lat bar with wide overhand grip Back an...

Page 11: ...lbows keep elbows fixed at your side Exhale and lower back down Tricep push downs Stand facing the equipment grip handle from the overhead pully with an overhand grip Keeping elbows by your side inhal...

Page 12: ...nd return to straight Seated tricep press Seated on the equipment grip the lower press grips with palms facing each other Inhale and push bar forward with elbows tucked in exhale and return bars back...

Page 13: ...ring quad full leg Day 3 Seated leg extensions Legs 4 6 to10 60 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 Standing single leg hamstring curls Legs 3 each leg...

Page 14: ...6 reps Superset between left and right leg tempo 2 1 3 Cable front squats Legs 4 6 to10 70 of max Weight should allow minimum of 6 reps 1 min rest between each set tempo 2 1 3 REST DAY Shoulders back...

Page 15: ...reps 30 sec rest between each set tempo 2 1 3 Narrow reverse grip lat pull down Back 4 6 to10 85 of max Weight should allow minimum of 6 reps 30 sec rest between each set tempo 2 1 3 Tricep bicep Day...

Page 16: ...DAY Hamstring quad full leg Day 3 Seated leg extensions Legs 3 15 20 45 of max Weight should allow minimum of 15 reps 1 min rest between each set tempo 1 0 1 Standing single leg hamstring curls Legs 3...

Page 17: ...llow minimun of 15 reps Superset between left and right leg tempo 1 0 1 Cable front squats Legs 4 15 20 65 of max Weight should allow minimun of 15 reps 1 min rest between each set tempo 1 0 1 REST DA...

Page 18: ...15 reps 30 sec rest between each set tempo 1 0 1 Narrow reverse grip lat pull down Back 4 15 20 75 of max Weight should allow minimun of 15 reps 30 sec rest between each set tempo 1 0 1 Tricep bicep...

Page 19: ...eg extensions Legs 3 25 30 40 of max Weight should allow minimun of 25 reps 1 min rest between each set tempo 1 0 1 Rope skipping double foot Legs cardio 3 30 sec Both feet hopping together Superset w...

Page 20: ...g Cardio legs 4 1 min Alternating leg skipping Superset with above exercise Cable front squats Legs 4 25 30 50 of max Weight should allow minimun of 25 reps 1 min rest between each set tempo 1 0 1 RES...

Page 21: ...you can do in 1 min Standing single leg hamstring curls Legs 3 each leg 25 30 60 of max Weight should allow minimun of 25 reps Supersetted Floor mat crunches Abs 3 1 min As many as you can do in 1 min...

Page 22: ...S FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN MON TUES WED THURS FRI SAT SUN SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REPS WEIGHT SETS REP...

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